Sleep is important
Sleep is essential for good health. Poor sleep at night affects your capability of working, concentrating, and being productive during the day. Additionally, it can affect your mood and quality of life. Mental imbalance can be a cause of trouble sleeping, and a result of long-term sleep issues.
Some experience difficulties falling asleep, and they lie awake for a long time before they fall asleep. Others have issues with frequently waking up during the night and uneasy sleeping. Some have a shifted circadian rhythm which causes constant problems with getting up in the morning.
Handling trouble sleeping
It is normal to go sleepless from time to time, but if the trouble sleeping lasts for a longer period and affects your daily functioning and normal well-being, it is extra important to focus on good sleep hygiene. The advice aims to build up your need for sleep, respect your circadian rhythm, and avoid high activity during the evening and night.
- Work out regularly, but finish it at least 3 hours before bedtime.
- Avoid sleeping during the day.
- Don't stay in bed more than the expected time of sleeping.
- Wake up approximately the same time every day, even on the weekends.
- Get at least 30 minutes of daylight daily, preferably early in the morning
- Avoid exposing yourself to bright lights, if you have to wake up at night.
- Avoid coffee, tea, cola, and other caffeinated drinks after 5 pm.
- Nicotine has an activating effect and should be avoided.
- Use your bedroom for sleeping, not for work, your phone, laptop, or tablet.
- Make sure your bedroom is dark, calm, and has a moderate temperature.
- Don't check the time if you wake up at night.
- Learn a relaxation technique, use it when waking up.
Good tools are important, but not always enough. By accepting that you're not sleeping for certain periods, you can reduce the suffering and discomfort caused by sleep issues. Accepting your body and the sleeplessness can help you on your way to a calmer and more balanced condition, which again sets your body better up for sleeping.
Ask for and receive help when it’s needed
There are a lot of things you can do to take good care of yourself, but if you feel like there is too much adversity, know that there is help available. Some students are facing harder troubles in life than what we have described above. However, we hope that most students find something useful here. But what if you feel like you need something more?
The aim for your time as a student is as previously stated "to be independent", but that doesn’t mean you have to do everything all by yourself. Being independent also means cooperating with others, and daring to ask for help. Here we have put together a list over other help offers. There are a lot of people who can help you, and SiS Health wants to be there for you as a student.
We are here for you if you need it, and we wish you the best of luck with your studies.